Tadasana yoga will teach you proper alignment that may help ward off new knee injuries and help you become aware of the muscles you need to engage to protect the knee.
Step by Step:
Stand with your feet together and the bases of your big toes touching, heels slightly apart (so that your second toes are parallel) and arms by the sides. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.
Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches. Turn the upper thighs slightly inward and lengthen your tailbone toward the floor.
Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.
Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor.
Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily. Practise 5 rounds. At first it may be difficult to maintain balance but with practise it becomes easier.
This asana improves posture and develops balance. It strengthens thighs, knees, and ankles, firms abdomen and buttocks, Relieves sciatica, Reduces flat feet.